How to Make Chia Seed Pudding

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Chia seeds are a pantry staple for the dietitians at the Brittany Jones Nutrition Group. We love them sprinkled on top of oatmeal, blended into smoothies, and even in homemade pudding! 

So what are chia seeds?

Chia seeds are tiny gray seeds that are nutrient powerhouses. The name “powerhouse” comes to mind because they are an excellent source of omega-3s, protein, fiber, and many other micronutrients. When added to a liquid, the seeds can absorb 10-12 times their weight in water creating a gel-like consistency. Because chia seeds can retain so much water, they actually help maintain body hydration. 

Because the seeds gel so easily, it makes them the perfect ingredient for a nutritious homemade pudding recipe. We’ve put together three yummy chia pudding recipes that are thick, creamy, and easy to make. Even better, each of these recipes uses only five ingredients or less!

Three Easy Chia Seed Pudding Recipes

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Chocolate Raspberry Chia Pudding

Servings: 1

Ingredients:

  • 1 Cup 2% milk or almond milk 
  • ¼ Cup Raspberries
  • 3 Tablespoons Chia seeds 
  • 1 Tablespoon Cocoa Powder 
  • 1 Tablespoon Maple syrup

Directions:

  1. In any jar or bowl add milk first, followed by the chia seeds, cocoa powder, and maple syrup.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
  3. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

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Banana Nut Chia Pudding

Servings: 1

Ingredients:

  • 1 Cup 2% milk or almond milk 
  • 3 Tablespoons Chia seeds 
  • 2 Tablespoons Walnuts, chopped
  • ½ Banana, mashed

Directions:

  1. In any jar or bowl, add milk first, followed by the chia seeds, mashed banana, and walnuts.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
  3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
  4. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

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Strawberries and Cream Chia Pudding

Servings: 1

Ingredients:

  • ½ Cup 2% milk or almond milk
  • ¼ Cup Sliced strawberries
  • ¼ Cup Plain 0% Greek yogurt
  • 3 Tablespoons Chia seeds
  • 1 Tablespoon Organic Honey

Directions:

  1. In any jar or bowl, add milk first, then Greek yogurt, chia seeds, cocoa, honey, and sliced strawberries.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
  3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast. Stir before eating

Notes:

  • If pudding is too thick, add a bit more milk and stir
  • Add liquids first before adding chia seeds
  • To make warm chia pudding, heat it in the microwave or add it on the stove with a splash of milk

-Written and photographed by Gabby Childers, Brittany Jones Nutrition Group Intern

Gabby Childers is from Greenville, SC, and is a senior Food Science and Nutrition major at Clemson University. She plans to become a registered dietitian after completing her undergrad. Gabby gets excited about healthy eating, food photography, and cultivating community through nutrition.

Spring Clean Your Diet with WSPA

Spring is finally here and I recently shared my tips to spring clean your diet with WSPA Channel 7 News. Warmer weather means that there is lots of produce is in season – and fruits and vegetables are loaded with vitamins, antioxidants, fiber, and water! Click here to get the Grape, Walnut, and Goat Cheese Chicken Salad recipe that I demonstrated on the segment.

Spring clean your diet by making at least one snack per day consist of produce + protein

Examples below:

  • 1 Cup cucumber slices + 2 Tablespoons hummus
  • 1 Small apple + 1 cheese stick
  • 1/2 Cup blueberries + 1/4 Cup walnuts
  • 17 Grapes + 25 almonds
  • 5 stalks celery + 2 Tablespoons natural nut or seed butter
  • 1 Peach (sliced) + 1 Cup cottage cheese
  • 1 Pear + 1/4 Cup pecans
  • 1/2 bell pepper (sliced) + 2 Tablespoons hummus
  • 1 Cutie + 1/2 Cup pistachios in shell
  • 1/2 Banana + 2 Tablespoons natural nut or seed butter
  • 1/2 Cup raspberries + 1/2 Cup Greek yogurt
  • 1 Orange + 1 hard boiled egg

Want to know more about meal planning and nutrition tips for spring? Contact me today to set up your FREE 15 minute discovery call.

How to Host a Chill and Healthy Dinner Party

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As we head into the third weekend of the #COOK75 challenge, it’s a great time to talk about alternatives to dining out with friends. Why not host a dinner party instead of going out to eat?

If hearing the phrase “dinner party” stresses you out, don’t worry! I am not a super formal person myself, and a dinner party doesn’t have to big this big ordeal with invitations, and seating charts. You can simply invite friends over for dinner without having all of that stress!

I’ve broken hosting a chill and healthy dinner party down into 5 easy steps. Not only will you save money by eating/drinking at home, you will likely be eating more healthy whole foods (and less processed foods) and won’t have anyone waiting for your table. You can stay and enjoy yourselves for as long as you would like!

5 Healthy and Chill Dinner Party Tips

  1. Don’t make the invite list too big. A dinner party is more intimate than a party-party, and 2-6 guests is a good starting point. You can feasibly cook for 4-8 people in a “normal size” kitchen without having to batch cook, and also have enough plates, silverware, and glasses for everyone.
  2. Ask your guests for food allergies/preferences before choosing recipes. After you send out your invites (and yes this can totally be a text – we’re chill, remember?) the next step is to ask what kind of food they want to eat. This is the time that the guest will typically mention a food allergy or preference. You can then start looking for recipes, and if you’re not sure if it fits within their allergy/preference don’t hesitate to run it by them. You don’t want to make anyone sick, so it’s always better to check if you’re unsure! When I’m in need of some culinary inspiration, I always browse the Blush Nutrition Recipe eBooks for ideas.
  3. Opt for a one pot or sheet pan meal. Make it easy on yourself with a meal that seems fancy, but is in fact very easy to make. If you want to have separate dishes because of food allergies or preferences, try making the meat/veggies on a sheet pan, and then serving a grain on the side. An example of this would be making the Sheet Pan Chicken Parmesan with Italian Veggies from my Winter Recipe eBook and serving whole wheat pasta or cauliflower gnocci on the side. Make sure to test out the recipe first! Don’t let your party be the first time you try something – take notes on your first round to make it easier on yourself on the day of the party. If there are steps that you can prep in advance (like chopping veggies or cooking grains) you can do that a couple of days before as well.
  4. Collaborate! While some more formal blogs/books might tell you that a dinner party host/hostess must make every dish at the party, we are living in 2019, and you do you. If your guest asks if they can bring something, and you feel you could use the help, say yes! Ask them to bring an appetizer (like a cheese board with crackers and nuts) or a dessert (like berries and dark chocolate).
  5. Add fresh flowers to the table. Skip the stress of name cards and fancy place settings, and spruce up your table with some simple fresh flowers! I always have fresh flowers from my garden on our table, and I find it elevates the table while also sending a welcoming feeling.

Do you have any dinner party questions/struggles? Send me a message here!

Meet the Fall Blush Nutrition Intern: Taylor!

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This is my 7th year as a dietetic internship preceptor for Winthrop University, and I am SO excited for this year because it’s my first time taking interns in private practice! In the past I have taken interns while working in outpatient clinical and food service, but I am very excited to show my interns what being a dietetics intrepreneur looks like.

I’d like to introduce you to Taylor, who is interning with me this August/September. Keep reading to learn more about his background, interests, and being an #RD2Be. Be sure to tune in on Thursday September 6th for his Instagram story takeover!

Meet Taylor

Q: You are a dietetic intern at Winthrop University. Tell us a little bit about this internship and the requirements to become a Registered Dietitian.

 

A: Getting accepted into a dietetic internship is a required process that you have to go through in order to become a Registered Dietitian. You must first complete a bachelor’s degree and receive a verification statement from a school accredited by the Accreditation Council for Education in Nutrition and Dietetics. You then have to get accepted into a dietetic internship and complete a minimum of 1200 supervised hours through an accredited program. Once you complete your 1200 supervised hours, you are then eligible to sit for the Commission on Dietetic Registration national exam to become a Registered Dietitian. Registered Dietitians must gain licensure in their state of practice, and commit to a minimum of 75 hours of continuing education every 5 years.

Q: Where did you complete your Undergraduate studies?

A: I received my Bachelors of Science and was a double major in nutrition science and dietetics at the University of Georgia. Go Dawgs!

 
Q: What is your dream job?

A: My dream job is to work as a sports dietitian for a major professional sports team.

 
Q: Why did you choose to go into the dietetics field?

A: As a former competitive high school wrestler, I was able to first-hand experience the alleviating properties of nutrition. From struggling with disordered eating, to simply athletic performance, changing my eating habits completely changed my life as an athlete and a person.

I chose dietetics because I want to help people understand that nutrition doesn’t have to be as complex as we might think. I want to help people implement basic lifestyle and nutrition practices that they can carry with them for the rest of their lives to sustain long term success.

 
Q: You live a healthy lifestyle everyday and also love fitness. Tell us about your experience being a group fitness trainer.

A: Being a group fitness trainer has been one of the most rewarding experiences I have ever had. I have had the opportunity to train a variety of people from ages 5-85. Through this, I have had the privilege to watch and assist people of all ages and fitness levels in overcoming boundaries and achieving goals that they never thought they could. From someone getting their first push up to someone squatting 400 lbs, I love watching people push their limits, motivate each other, and understand that physical activity is for everyone regardless of your size, shape, gender, or age.

 
Q: What’s your favorite food?

A: If I had to pick a favorite dish or food, I would say definitely sushi. If there’s a restaurant that serves sushi, I’ve probably been there.

 
Q: What are you must excited about working as the Blush Nutrition fall intern?

A: I am super pumped about getting to help people make small lifestyle changes that they can carry with them for the rest of their lives. Following Brittany’s expertise and methods, she sets up her clients for long-term success, and I am super excited to learn from her and her methods.

 

Welcome Taylor and thank you for all of your hard work this fall to continue to build the Blush Nutrition brand!

Want to know more about a Registered Dietitian vs. a Nutritionist? Read this.

Nominated for 2018 Best of the Upstate “Best Weight Loss Services”

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Blush Nutrition has been nominated for “Best Weight Loss Services”!

Brittany L. Jones, MS, RD, LD is the ONLY Registered Dietitian on the ballot, and casting your vote for Blush Nutrition will send the message that Greenville is looking for a sustainable weight loss service, and not a quick fix. At Blush Nutrition, my focus in on healthy small lifestyle changes, customized to each client, and everything I do is backed by research.

What’s the difference between a Registered Dietitian and Nutritionist?

Simply said, all dietitians are nutritionists, but not all nutritions are dietitians. A Registered Dietitian has additional qualifications that must be met, which include:

  • Minimum of a bachelor’s degree with course work including food and nutrition sciences, food service systems management, business, economics, sociology, biochemistry, physiology, microbiology and chemistry
  • Completed an accredited dietetic internship
  • Passed the national Registered Dietitian examination
  • Completes continuing professional educational requirements to maintain registration (75 every 5 years)

Click here to cast your vote for Blush Nutrition – click on the “Health & Beauty” page and scroll down for Best Weight Loss Services.

Thank you Greenville for this nomination, I am honored!